Start with the Ingredients List
This is often the most revealing part of any food label. In India, the Food Safety and Standards Authority of India (FSSAI) mandates that ingredients be listed in descending order by weight. This means the first three items make up the bulk of the product.
If sugar, refined flour (maida), or hydrogenated oils appear at the top of the list for a product marketed as healthy, it's a major red flag. Be wary of multiple names for sugar, such as glucose syrup, maltose, or invert syrup; this is a common technique to prevent 'sugar' from being the first ingredient. A shorter, more recognizable ingredient list is generally a better sign.
Decode the Nutrition Facts Table
This table provides a breakdown of the product's nutritional content, including energy (calories), protein, carbohydrates, fats, and sodium. The key is to look at the 'per 100g' column for a fair comparison between different products, as 'per serving' values can be misleading. Pay close attention to total fat, particularly saturated and trans fats, which are linked to heart health risks. Also, check the total carbohydrates and the amount of sugar within that. Being mindful of sodium is also crucial, as high intake can affect blood pressure.
Pay Attention to Serving Size
The nutrition information on a label is based on a single serving, but the size of that serving is defined by the manufacturer and can often be unrealistically small. A packet of biscuits might list calories for just two biscuits, or a juice box for 100ml when the container holds 200ml. Always check the serving size and the number of servings per container. If you typically consume more than one serving, you need to multiply all the numbers on the nutrition panel—calories, fat, sugar—to understand your actual intake.
Don't Be Fooled by Health Claims
The front of the package is prime marketing space. Claims like "natural," "multigrain," "low-fat," or "made with real fruit" can be highly misleading. The term "natural," for example, is not tightly regulated and can be used on products that are high in sugar, fat, and salt. A "multigrain" bread may still be made primarily from refined flour with only a small amount of whole grains. Similarly, "low-fat" or "fat-free" products often compensate with extra sugar to improve the taste. Your best defence is to ignore these claims and rely on the ingredients list and nutrition facts instead.
Look for Key Certifications and Dates
A few essential markers can tell you about the product's safety and freshness. Always look for the FSSAI logo and its 14-digit license number, which confirms the product complies with Indian food safety standards. Checking the 'Date of Manufacture' and the 'Best Before' or 'Expiry Date' is also crucial to ensure you are buying a fresh and safe product. Additionally, labels must declare common allergens like milk, nuts, soy, and eggs, which is vital for anyone with food sensitivities.
